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Flow: 3-12

Wishing you amazing health as the world deals with this Corona Virus. It’s time to give your body a large dose of what is needs in the form of an effective flow day. We are working on your hips, shoulders, ankles, and just about every other area of your body.

Equipment needed: 1. Padded mat. Today is a flow day! We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Ankles & Wrists: 3-11

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Padded Mat (optional). Today we are working on two joints that most people neglect. Not focusing enough on these two joints can lead to issues and compensations in other areas of the body. We are working on the flexibility, mobility, and stability of your wrists and ankles. The wrist portion is especially helpful for all of you that spend a lot of time typing on a keyboard everyday. I see way too many cases of carpal tunnel syndrome that could have been avoided.

We are starting off with ankle and wrist range of motion movement. The key is to try to move each of these joints through their maximal range of motion. This one is also great for working on coordination. Next we are working on an end-range stretch isometric technique for the front of your ankles. Your goal is to stretch out your ankles as much as possible and then contract them. We are finishing up with three different wrist activation and end-range stretch techniques. With the first, the key is to slowly lower the back of your hands to the ground using the muscles on the back of your wrists. With the last two, focus on maximally stretching out your wrist and then contracting your muscles, which will push your hands into the ground. If you have pain with any of the movements, don’t go as deep into the stretch. Have fun!

Upper Back and Shoulders: 3-10

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). The upper back aka t-spine is an area that can have exponential benefit when you optimize your movement in this area! Today we are working on the flexibility, mobility, and stability of your t-spine and shoulders.

We are starting off with a joint mobilization to improve your upper back extension. Upper back extension is the opposite motion of being slumped over with a rounded upper back. We are going to “fix” your rounded upper back. Next we are working on spinal activation for your entire back. Focus on activating all of the muscles that attach into each vertebrae at a time, moving one vertebrae at a time. This takes focus and concentration. Next, we are working on a rotational movement to increase your t-spine rotation. Push for as much rotation as your can get and keep fighting to get more. We are not just hanging out here. Finally, we are wrapping up with an end-range stretch isometric technique for the front of your shoulders, specifically your lats, rotator cuff muscles, and pec muscles. Focus on stretching out your shoulder first and then contract your shoulder muscles.

How did you like today’s routine? Let us know, we love to hear from you. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Back & Hips: 3-09

Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

Flow: 3-08

We have just what your body needs, a Flow day! ⛰️ Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips, Back & Shoulders: 3-07

Thanks for helping us spread the word 🙌Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️.

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

Your body loves you for giving it exactly what it needs. Have fun!

Shoulders & Upper Back: 3-06

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: 3-05

You know what Sunday means? F-L-O-W Day! 🔥 Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Ankles: 3-04

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the tight muscles and fascia located on the entire back of your leg aka your posterior chain. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle / fascia release for your hamstring muscles. Anatomy tip: did you know you have 3 hamstring muscles? Next we are working on a full range of motion activation movement for your hamstrings and knee. Focus on squeezing your quad muscles as much as possible while you stretch out your hamstrings. Third up is a hamstring end-range stretch isometric technique. Focus on stretching out your hamstring as far as possible and then activating and contracting them. We are finishing up with end-range stretch isometrics for your ankle, specifically ankle dorsiflexion. I want you to try extra hard to focus on these muscles while you activate them.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you some ❤️. Get it guys!

Shoulders & Wrists: 3-03

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We are getting after those “knots” between your shoulder blades today as well as getting your shoulders and wrists moving well. We are working on the flexibility, mobility, and stability of the shoulders and wrists.

We are starting out with a muscle/fascia release technique for your rhomboid muscles, which are the muscles located between your shoulder blades. This a commonly weak and over-activated muscle group that can be painful and have all kinds of “knots” in them. We are then moving on to two different shoulder blade aka scapulae and shoulder range of motion and activation movements. The key with these is to utilize as much range of motion as you possibly can. It is very easy to “go through the motions” with these. Don’t do it. Put in the effort and make these count. If you have any pain in any of the range of motion, stay out of the painful range and just move in the pain-free range. We are finishing up with wrist end-range stretch isometrics to stretch out and activate your wrist flexors.

Your body thanks you for being consistent! We love the social media love. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips & Spine: 3-02

Equipment needed: 1. Padded Mat. We’ve got some great adductor work in store today! We are working on the flexibility, mobility, and stability of your hips and back.

We are starting out with a muscle/fascia active release technique for your adductor muscles. These muscles are located on your inner thigh and attach into your groin area. We aren’t using any tools for this technique today. It can be “different” to dig your own thumb into your adductors, but it is very effective. If you have trouble with this, you can always use a mobility ball, foam roller, or kettle bell handle like we have done in previous routines. Next we are working on end-range stretch isometrics for your adductors in the frog stretch position. Remember we are starting out your muscles first, and then contracting them. If you have any pinching in your hips, don’t push your hips as far back while in stretch. We are finishing up with segmented cat-camels, which will activate and stretch all of the muscles that surround your spine. This movement is all about focus and concentration.

Your body called and told us to tell you that you are awesome! Your hips and back love you for spending the time to give them their daily maintenance.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you some ❤️. Get it guys!

Flow: 3-1

Flow routines are just what your body needs. It’s time to stretch, activate, and explore new ranges of motion 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!